The rotator cuff comprises four small muscles that help the shoulder make all of its complex movements. These muscles are quite delicate. Sports injuries, automobile accidents, household falls and the aging process can damage them. When one or more of these muscles tears, surgery repairs the damage. Whether or not you require surgery, your physician may order rehab, which often involves the use of rubber exercise bands.
Internal Rotation
Secure an exercise band to a heavy piece of furniture. Take the other end in your right hand and then bend your elbow so that your arm forms a 90-degree angle. Hold your hand at waist height. Pull the band so that your hand reaches your left hip. Hold that position for a count of two. Allow your hand to return to the original position. Do this 10 times, take a 30-second break and then repeat the set. Do the same with your opposite arm.
Crossover
Secure the exercise band at waist level. Reach across your body and take hold of it with your right hand. Pull the rubber band all the way so that your right arm is straight over your right shoulder. Return to the starting position. Do this 10 times, take a 30-second break and repeat the set. Do the same with your opposite arm.
Overhead Pull
Take hold of your exercise band in both of your hands at waist level. Place the middle of it under your foot. Pull both hands up and over your head. Return your hands to waist level. Do this 10 times, take a 30-second break and repeat the set.
